Recommendations for a 10k training plan? (I can run 5k)

[roamingcat]

Hi all,

I can now run 5k in around 33-35 minutes and I'm looking to do a 10k in May time. Can anyone share a training plan which has helped them get from 5k to 10k?

Thanks!

Depends really on whether you're aiming for a time (in which case you need to think about speed/hill sessions) or if you just want to get round.

If the latter then it's very straightforward. 5k to 10k is a very easy leap to make - far easier than going from nothing to 5k. All you need to do is make sure you're running three to four times a week and increase the distance of your long run each week.

As the distance is short (compared to say, a marathon) there's also no harm in covering the distance in training. I would aim to do a couple of 10k long runs in April/early May before a two week taper where you drop your long run back down to 4 or 5 miles.

Good luck!

BUPA has really good plans online. I successfully used one for a half marathon

Try not to increase distance by more than 10% per week, to reduce risk of injury.

Second half of this: apps.apple.com/gb/app/10k-runner-couch-to-10k-run/id456591673